10 Best Assisted Chest Dip (Kneeling) Alternatives for Home Gyms

Ranked Assisted Chest Dip (Kneeling) Alternatives

10 substitutes, ranked by how closely each one matches the Assisted Chest Dip (Kneeling) on movement pattern, muscles worked, equipment and body position. The higher the score, the less you change. Open "How to perform this exercise" on a card for the steps; every card title links to that exercise's own alternatives page. Harder versions are tagged as progressions and kept out of the top spot even when they score higher.

1. Play demonstration

   1. Assisted Triceps Dip (Kneeling)

   85% match

   • Triceps
   • Lever
   • Beginner
   • Compound

   A looser match: it uses the same equipment, but it works the triceps rather than the pectorals.

   How to perform this exercise

   1. Adjust the machine to your desired weight and height.
   2. Kneel down on the pad facing the machine, with your hands gripping the handles.
   3. Lower your body by bending your elbows, keeping your back straight and close to the machine.
   4. Pause for a moment at the bottom, then push yourself back up to the starting position.
   5. Repeat for the desired number of repetitions.

   Sets and reps: 3 or 4 sets of 6 to 10 reps.

   Why this matches

   • Primary muscle: triceps, not pectorals
   • Equipment: a machine, the same as the Assisted Chest Dip (Kneeling)
   • Body position: kneeling, the same as the Assisted Chest Dip (Kneeling)
2. Play demonstration

   Progression

   2. Lever Standing Chest Press

   82% match

   • Pectorals
   • Lever
   • Intermediate
   • Compound

   Pick this when you want a harder version that still works the pectorals.

   How to perform this exercise

   1. Adjust the seat height and position yourself on the machine with your feet flat on the ground.
   2. Grasp the handles with an overhand grip and position your hands at chest level.
   3. Push the handles forward until your arms are fully extended, keeping your elbows slightly bent.
   4. Pause for a moment, then slowly bring the handles back towards your chest, maintaining control throughout the movement.
   5. Repeat for the desired number of repetitions.

   Sets and reps: 3 or 4 sets of 6 to 10 reps.

   Why this matches

   • Primary muscle: pectorals, the same as the Assisted Chest Dip (Kneeling)
   • Equipment: a machine, the same as the Assisted Chest Dip (Kneeling)
   • Body position: standing, not kneeling
3. Best match

   Play demonstration

   3. Chest Dip

   78% match

   • Pectorals
   • Bodyweight
   • Advanced
   • Compound

   Use this when you have nothing to train with, because it works the pectorals with bodyweight alone.

   How to perform this exercise

   1. Position yourself on parallel bars with your arms fully extended and your body straight.
   2. Lower your body by bending your elbows until your shoulders are below your elbows.
   3. Push yourself back up to the starting position by straightening your arms.
   4. Repeat for the desired number of repetitions.

   Sets and reps: 3 or 4 sets of 6 to 10 reps.

   Why this matches

   • Primary muscle: pectorals, the same as the Assisted Chest Dip (Kneeling)
   • Equipment: bodyweight only, not a machine
   • Body position: hanging, not kneeling
   • Balance: harder to stay steady on than the Assisted Chest Dip (Kneeling)
4. Play demonstration

   Progression

   4. Lever Seated Dip

   76% match

   • Triceps
   • Lever
   • Beginner
   • Compound

   How to perform this exercise

   1. Adjust the seat height so that your feet are flat on the ground and your knees are at a 90-degree angle.
   2. Grasp the handles of the leverage machine with your palms facing down and your arms fully extended.
   3. Slowly lower your body by bending your elbows until your upper arms are parallel to the ground.
   4. Pause for a moment, then push yourself back up to the starting position by straightening your arms.
   5. Repeat for the desired number of repetitions.

   Sets and reps: 3 or 4 sets of 6 to 10 reps.

   Why this matches

   • Primary muscle: triceps, not pectorals
   • Equipment: a machine, the same as the Assisted Chest Dip (Kneeling)
   • Body position: seated, not kneeling
5. 

   5. Dip Machine

   76% match

   • Triceps
   • Machine
   • Intermediate
   • Compound

   A looser match: it works the triceps rather than the pectorals.

   How to perform this exercise

   1. Sit securely in a dip machine, select the weight and firmly grasp the handles.
   2. Now keep your elbows in at your sides in order to place emphasis on the triceps. The elbows should be bent at a 90 degree angle.
   3. As you contract the triceps, extend your arms downwards as you exhale. Tip: At the bottom of the movement, focus on keeping a little bend in your arms to keep tension on the triceps muscle.
   4. Now slowly let your arms come back up to the starting position as you inhale.
   5. Repeat for the recommended amount of repetitions.

   Sets and reps: 3 or 4 sets of 6 to 10 reps.

   Why this matches

   • Primary muscle: triceps, not pectorals
   • Equipment: a machine, the same as the Assisted Chest Dip (Kneeling)
   • Body position: hanging, not kneeling
6. Play demonstration

   6. Smith Decline Reverse-grip Press

   72% match

   • Pectorals
   • Smith-machine
   • Intermediate
   • Compound

   A good swap when you have a Smith machine to work with, and it still works the pectorals.

   How to perform this exercise

   1. Adjust the smith machine to a decline position.
   2. Lie down on the bench with your feet secured under the foot pads.
   3. Grasp the barbell with a reverse grip, hands slightly wider than shoulder-width apart.
   4. Unrack the barbell and lower it towards your chest, keeping your elbows tucked in.
   5. Pause for a moment at the bottom, then push the barbell back up to the starting position.
   6. Repeat for the desired number of repetitions.

   Sets and reps: 3 or 4 sets of 6 to 10 reps.

   Why this matches

   • Primary muscle: pectorals, the same as the Assisted Chest Dip (Kneeling)
   • Equipment: a machine, the same as the Assisted Chest Dip (Kneeling)
   • Body position: lying on your back, not kneeling
7. Play demonstration

   7. Smith Reverse-grip Press

   72% match

   • Pectorals
   • Smith-machine
   • Intermediate
   • Compound

   How to perform this exercise

   1. Adjust the height of the smith machine bar to chest level.
   2. Stand facing the bar with your feet shoulder-width apart.
   3. Grasp the bar with an overhand grip, hands slightly wider than shoulder-width apart.
   4. Step back and position yourself with a slight bend in your knees.
   5. Keep your chest up and core engaged throughout the exercise.
   6. Lower the bar towards your chest, keeping your elbows tucked in.
   7. Pause for a moment at the bottom, then push the bar back up to the starting position.
   8. Repeat for the desired number of repetitions.

   Sets and reps: 3 or 4 sets of 6 to 10 reps.

   Why this matches

   • Primary muscle: pectorals, the same as the Assisted Chest Dip (Kneeling)
   • Equipment: a machine, the same as the Assisted Chest Dip (Kneeling)
   • Body position: seated, not kneeling
8. Play demonstration

   8. Smith Incline Reverse-grip Press

   72% match

   • Pectorals
   • Smith-machine
   • Intermediate
   • Compound

   How to perform this exercise

   1. Adjust the seat of the smith machine to a comfortable incline angle.
   2. Sit on the machine with your back against the pad and your feet flat on the ground.
   3. Grasp the bar with an overhand grip that is slightly wider than shoulder-width apart.
   4. Unrack the bar and lower it slowly towards your chest, keeping your elbows tucked in.
   5. Pause for a moment when the bar is just above your chest.
   6. Push the bar back up to the starting position, fully extending your arms.
   7. Repeat for the desired number of repetitions.

   Sets and reps: 3 or 4 sets of 6 to 10 reps.

   Why this matches

   • Primary muscle: pectorals, the same as the Assisted Chest Dip (Kneeling)
   • Equipment: a machine, the same as the Assisted Chest Dip (Kneeling)
   • Body position: lying on your back, not kneeling
9. Play demonstration

   Progression

   9. Lever Overhand Triceps Dip

   72% match

   • Triceps
   • Lever
   • Intermediate
   • Compound

   How to perform this exercise

   1. Adjust the machine to the appropriate height and secure your body in position.
   2. Grasp the handles with an overhand grip and position your body so that your arms are fully extended.
   3. Lower your body by bending your elbows, keeping your upper arms close to your sides.
   4. Continue lowering until your upper arms are parallel to the floor.
   5. Pause for a moment, then push yourself back up to the starting position by extending your elbows.
   6. Repeat for the desired number of repetitions.

   Sets and reps: 3 or 4 sets of 6 to 10 reps.

   Why this matches

   • Primary muscle: triceps, not pectorals
   • Equipment: a machine, the same as the Assisted Chest Dip (Kneeling)
   • Body position: standing, not kneeling
10. 

    10. Forward Drag With Press

    71% match

    • Pectorals
    • Other
    • Intermediate
    • Compound

    How to perform this exercise

    1. Attach a dual handled chain or rope attachment to the sled. You should be facing away from the sled, holding a handle in each hand.
    2. Begin the movement by moving forward for one step. Leaning forward, extend through the legs and hips to move, pausing with each step to extend through the elbows, pressing your hands forward. Step forward until you return to the start position prepared to press.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches

    • Primary muscle: pectorals, the same as the Assisted Chest Dip (Kneeling)
    • Body position: standing, not kneeling
    • Balance: harder to stay steady on than the Assisted Chest Dip (Kneeling)